CrossFit Montgomery – CF L2 & L3
Warm-up
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Presses
Two Rounds
– 25m Lunges
– 25m Bear Crawl
– 25m Side to Side Lunge
– 25m Burpee Broad Jumps
Test
Weighted Pull-ups (10:00)
Level Two
L2: Metcon (AMRAP – Rounds)
EMOM Ladder – 13:00
– 1 to 13 Goblet Squats
– 13 to 1 Ring Rows
Note: Each round you complete 14 reps. Reps increase on squats each round. Reps decrease on ring rows each round. Only complete rounds count.
Level Three
L3: Metcon (AMRAP – Rounds)
EMOM Ladder – 13:00
– 1 to 13 Wall Balls
– 13 to 1 Pullups
Note: Each round you complete 14 reps. Reps increase on wall balls each round. Reps decrease on pullups each round. Only complete rounds count.